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#128 – How To Grow Your Muscles

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00:21:58

#128 – How To Grow Your Muscles

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Christina & Marissa talk about how to get JACKED! They discuss hypertrophy, and the three pillars of muscle growth! (featuring a tiny special guest!)

([0:00]) – Intro

([4:40]) – What is Hypertrophy?

([8:38]) – What Contributes to Muscle Growth?

([13:18]) – Progressive Overload

([16:16]) – Recovery

([18:23]) – Nutrient Status

Follow us on Instagram: @barbelllifestylepocast

Hosted by: @marissaroyfitness & @christilynnfit

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Hey, I'm Marissa

I am an online health & fitness coach with a passion for helping others reach their fitness goals, no matter how many times they have tried in the past.

My mission is to educate you throughout our time working together so that you are equipped to challenge yourself through nutrition & training for life.

Full Service Coaching (Diet + Training)

Ideal for anyone needing more direction in their fitness journey and is ready to dive in with full force with sustainable habits!

Subscribe to get the free 4-week beginner training program!

Here’s the secret to waking up refreshed and ene

Here’s the secret to waking up refreshed and energized tomorrow…

Embrace an EARLY bedtime routine!

Share this with someone who could use help with their sleep schedule!

#fitnesstipsforwomen #sleeptips #bedtimeroutine #fatlosstip #weightlosstipsforwomen #fitnessmotivations

It’s your 𝗹𝗮𝘀𝘁 𝗰𝗵𝗮𝗻𝗰𝗲 to join us for the 21 Day Summer Reset [📲 DM me “RESET” and I’ll send you the link to join]
⠀
We start on June 9th (AKA TOMORROW) because screw starting on a Monday.
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That way we’ll finish on June 30th, leaving you feeling your absolute BEST for the 4th of July weekend around the corner. 🇺🇸
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I’ve created this to give you a taste of what SIMPLE and SUSTAINABLE can really look and feel like WITHIN your crazy busy life.
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Best of all, when you really nail these habits down for the first time, you WILL drop inches and feel better in your skin.
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🔥 This reset will walk you through exactly how to set up, manage, and stay consistent with your nutrition
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🔥 You’ll get our done-for-you grocery, meal prep, and recipe guides so you can hit the ground running tomorrow
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🔥 If you’re too busy to get groceries now and can’t shop til Sunday, I’ll send you our order-on-the-go guide so you can literally stay on track going through the drive-through this weekend
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🔥 A supportive community walking with you every step of the way
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Don’t miss your chance to 𝗹𝗼𝘀𝗲 𝟱-𝟭𝟬𝗹𝗯𝘀+ 𝗯𝗲𝗳𝗼𝗿𝗲 𝘁𝗵𝗲 𝟰𝘁𝗵 𝗼𝗳 𝗝𝘂𝗹𝘆 with a solution so realistic and so sustainable that you won’t even feel like you’re “dieting” because your HABITS have changed at baseline.
⠀
It’s only $1 per day to invest in yourself for this challenge… 😱
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Maybe you’re skeptical, or you think “𝘩𝘮 𝘴𝘩𝘦 𝘫𝘶𝘴𝘵 𝘸𝘢𝘯𝘵𝘴 𝘮𝘺 $…”
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Wrong.
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This is for YOU.
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$250 will go to the winner. Judged on physical, mental & habit transformations.
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The rest of registration fees will be donated to Common Threads, a national nonprofit that supports food as medicine.
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We only have 12 𝘴𝘱𝘰𝘵𝘴 𝘭𝘦𝘧𝘵.
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I would absolutely LOVE to see you on the inside, so 📲 DM me “RESET” for the link to register. ❤️
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Let’s do this!

#challengeaccepted #fitnesschallenges #fatlosschallenge #fatlosschallenges #21dayfix #21dayfixresults #21daychallenge #21daymealplan

Meet Jessica, a busy mom who, like many of us, was

Meet Jessica, a busy mom who, like many of us, was juggling the demands of work, family, and personal growth.

Jessica had some inspiring goals in mind: shedding 40-50lbs of fat, building muscle, establishing a healthy relationship with food, and reigniting her passion for running.

But like many of us, she needed a helping hand to turn those dreams into reality.

Before PCC, Jessica was putting in the effort, but life's challenges kept throwing curveballs her way.

Stress eating, frequent travel, and a busy work schedule were hurdles she had to navigate. Even gym intimidation. Sound familiar?

Jessica's workout routine included SPENGA sessions and Peloton rides, but consistency was an uphill battle.

She was doing her best to calculate macros and track calories based on total caloric burn, but it left her feeling overwhelmed and trapped in a never-ending cycle of dieting.

She knew there had to be a better way.

Enter Permanent Change Coaching:

With the guidance of a supportive coach, Jessica discovered a whole new world of possibilities.

She learned how to make sustainable, balanced choices that aligned with her goals and lifestyle.

We tackled her health at the ROOT cause and have improved her body composition and quality of life, tenfold.

Today, Jessica feels like a superhero! 💪🏼 She's stronger, both physically and mentally.

She's making healthier nutrition choices, managing stress like a pro, and most importantly, she isn’t so hard on herself. ❤️

She looks and feels better than ever… nearly 𝘁𝗲𝗻 𝗽𝗼𝘂𝗻𝗱𝘀 𝗛𝗘𝗔𝗩𝗜𝗘𝗥 than when she started.

‼️She is a prime example of FAT LOSS =/= WEIGHT LOSS.

With PCC, Jessica discovered the power of filling gaps in her nutrition knowledge and finding moderation.

Long-term fat loss became an achievable reality, and maintenance habits no longer seemed like an impossible task.

So, if you find yourself longing for a transformation that goes beyond just numbers on a scale, 📲 DM me “JESS” for more info. ❤️

Coach: @marilynk.fit

#weightlosstransformations #fatlosstransformation #sustainablehabits #healthyhabitsforlife #fatlosscoaching #clienttransformations

I used to see asking for help as a weakness. “I

I used to see asking for help as a weakness.

“I should be able to do it on my own.”

“I’m a fitness coach, I’ve done this before.”

These are the thoughts that have plagued me

So why couldn’t I go 7 days without going off my current plan on the weekends?

Great question.

The answer was in that I wasn’t accountable to anyone except myself.

I wasn’t sharing my wins or losses with anyone, and I was stuck in my own head, in my own toxic cycle of self-deprecation.

I wasn’t asking for any external help.

I finally came to the realization for myself that asking for help is OKAY.

Yes, 𝗲𝘃𝗲𝗻 𝗰𝗼𝗮𝗰𝗵𝗲𝘀 𝗻𝗲𝗲𝗱 𝗰𝗼𝗮𝗰𝗵𝗲𝘀.

I’m allowing it to be something that pushes me farther ahead rather than just a stubbornness that I hold because I “should know better.”

Reaching your goals is incredibly simple.

There are no secrets.

𝗜𝘁’𝘀 𝘀𝗶𝗺𝗽𝗹𝗲: eat well 80% of the time, drink lots of water, move your body regularly and strength train in the gym.

But almost 𝗻𝗼 𝗼𝗻𝗲 is doing it consistently.

Why? We get in our head & in our own way.

We overcomplicate the process, try to do too much at once, so we end up doing nothing

Asking for help isn’t about admitting defeat.
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It’s empowering yourself to be accountable to your commitments.
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Coaching is about helping you get out of your own way.

Because you might know 𝘄𝗵𝗮𝘁 𝘁𝗼 𝗱𝗼…but it’s still not happening.

So honestly, don’t be like me.

Don’t wait too long to ask for the help you need.

Especially not when it’s so readily available, right in your face 💥 like our 21 Day Reset that is starting in TWO DAYS!!!

It’s $1 per day and everything is done-for-you from the moment you register.

Even better, I picked my charity ❤️ all registration funds except the winner’s $250 prize pot will go to @commonthreadsorg whose mission is to inspire communities to embrace healthy, healthy eating and the celebration of culture by providing children, families and educators with hands-on cooking and nutrition education classes.

DM me “RESET” to learn more.

Let’s get you to your goals this month!

The ordering tip that saved my husband and I our w

The ordering tip that saved my husband and I our waistlines!

…Just because the large size is only $1 more doesn’t mean you have to upgrade.

Just because a dozen donuts are cheaper PER DONUT doesn’t mean you have to buy all twelve instead of one.

Saving money is great, but just make sure you’re not spending more to get a good deal…

#nutritiontip #weightlosstipsforwomen #fatlosstipsforwomen #ﬁtnessjourney #ordersmarter #diettips

Big, breaking news! 🚨 ⠀ I started a fat loss

Big, breaking news! 🚨
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I started a fat loss phase.
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If you saw in my last post, I was getting tired of treating my own body second-rate.
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I took the next step to prioritizing myself.
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Why, you might ask?
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This is a fat loss goal …but it’s not just about the number on the scale.
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Selfishly, do I want to feel more confident in a bathing suit for the 4th of July and the summer festivities ahead.
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But most importantly I want to be an example to the clients we serve.
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I want to go through the “suck” of a calorie deficit, feeling hungry, making trade-offs and difficult decisions for my nutrition goals even when I don’t want to, to show that it’s SIMPLE even though it’s not EASY.
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Saying that I’m doing this out loud, to thousands of people across Instagram, Facebook, email…
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Is pretty scary.
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I’m absolutely terrified that I’ll fail.
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But I’m doing it anyways…
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Because the only way I truly fail is if I never even start to begin with.
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So I took my progress photos, my starting weight, and got my nutrition goals.
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I have a coach for support, I’m declaring my commitment to the world, and I’m leveling up my commitment to myself.
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It feels pretty great, now that I have just under a week of that commitment under my belt, and I’ve actually done what I have set out to do so far.
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I already feel leaner, less bloated, and like my choices are giving me back MORE energy and time in my day. 🔥
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That’s why I created the 21 Day Summer Reset
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A proven path for you to prioritize your goals with a supportive community.
⠀
We’ll help you lose 5-10lbs and drop bloat for the 4th of July so you can feel confident in your bathing suits, shorts, and tanks by the pool without restriction.
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Even though it’s scary
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Even though you’re afraid you might fail
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Even though you have lost the weight and gained it back in the past
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Even though you don’t think you have enough time or energy
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We’re going to do it together.
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So jump in… we have exactly 25 spots left and this is going to be the easiest time you’ve EVER had losing 5-10lbs+ for the summer because EVERYTHING is Done-For-You and ready the moment you register.
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I got you. DM me ‘RESET’ to join.
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Sincerely,
⠀
Marissa ❤️

One-Time Macro Consultation or Training Plan

For someone who feels confident implementing a plan on their own and/or already has a solid foundation of knowledge on nutrition or training.

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